Heel, Midfoot or Forefoot Strike: Which Is Best for Running?
Quick answer: There is no single best foot strike for running. Most distance runners land heel first, and no study has shown that switching to a midfoot or forefoot landing prevents injuries. Changing your foot strike moves load from the knee towards the calf and Achilles tendon, so if you are running without injury, there […]
Recovering from Lower Back Pain when Running: A Guide to Returning to Running Sports
Running is an excellent form of exercise that offers various health benefits, but it can also lead to lower back pain if proper technique and care are not taken. There are numerous benefits for both physical and mental health. Regular running can help improve cardiovascular health, reduce blood pressure, manage weight, and reduce the risk […]
Stretching Before Running: How to Warm Up Properly
Quick answer: Before a run, warm up with a few minutes of easy jogging and some dynamic moves, rather than long static stretches. Stretching hasn’t been shown to prevent running injuries or next day soreness, but it can help your flexibility when you do it after your run. Hold static stretches for 10 to 30 […]
Common Running Injuries: Symptoms, Causes and Prevention
Quick answer: The most common running injuries include runner’s knee, IT band syndrome, plantar heel pain and shin splints. Achilles tendon pain, stress fractures, hamstring strains and ankle sprains also affect runners. The knee is the most common place to get hurt. Many running injuries follow a sudden jump in how much you run. Building […]
Iliotibial Band Syndrome: Causes, Treatment and Prevention
Quick answer: Iliotibial band syndrome (ITBS) is an overuse injury that causes pain on the outside of the knee, most often in runners. In one large study it was the second most common running injury, after pain around the kneecap. Most people get better without surgery by easing back on running, strengthening the hip muscles […]
Runner’s Knee: Symptoms, Causes, Treatment, & Prevention
What is Runner’s Knee? A runner’s knee or patellofemoral pain syndrome (PFPS) is an overuse injury that causes pain in the kneecap. Runner’s knee is also referred to as Patellofemoral Pain Syndrome, caused by activities that stress the knee joint. Runners, hikers and athletes in Hong Kong suffer from runner’s knee due to sudden changes […]
Achilles Tendon Pain from Running: Causes, Treatment and Recovery
Quick answer: Achilles tendon pain in runners is usually Achilles tendinopathy, often called Achilles tendinitis: pain and stiffness in the tendon at the back of the ankle after it has been loaded more than it was ready for. Most people improve with a calf strengthening programme over about 3 months, and many can keep running […]
